1. Strength Training Exercises

2. Strength Training Exercises
Now you are ready to learn specific strength training exercises. Your job is to perform each exercise properly to enhance your rate of strength development. The exercises are grouped under the following seven categories based on the major muscles addressed on the next slide.

3. Strength Training Exercises Groupings
Leg Exercises
Chest Exercises
Upper Back Exercises
Shoulder Exercises
Arm Exercises
Midsection Exercises
Neck Exercises

4. Pre-Performance Checkpoints Machines
Make sure you have placed the desired resistance on the weight stack. Check both weight-stack selector pins for proper insertion.
Double-check the seat position to make sure that the joint axis of rotation is in line with the machine axis of rotation.
If a seat belt is provided, be sure to fasten it snugly around your waist.
Sit with proper posture and good back support.

5. Pre-Performance Checkpoints Free Weights
Make sure floor space in the exercise area is uncluttered.
Place precisely the correct combination of weight plates on the barbell or dumbbells.
Fasten all plate collars securely, and double check before each exercise set.
Test bench stability and support rack security before each use
Examine cables, handles, and attachments for excessive wear and weakness.

6. Exercise Performance
When you perform strength exercises, observe the following points to maximize muscle development and minimize injury risk
Perform each exercise slowly 2 seconds on the lift and 4 seconds on the lowering
Perform each exercise through a full movement range
Perform one or more sets of each exercise
Use a weight load that fatigues the target muscles within 8 to 12 repetitions

7. Exercise Performance
When you perform strength exercises, observe the following points to maximize muscle development and minimize injury risk
Increase the weight load by 5 percent when 12 repetitions can be completed.
Breath continuously throughout every repetition, exhaling while lifting and inhaling while lowering.
Never compromise proper form for additional repetitions. Use proper technique to make sure that you are training the target muscles productively and safely.

8. The Exercises

9. Leg Extension Joint Action Prime Mover Muscles Movement Path
Knee Extension
Prime Mover Muscles
Quadriceps
Movement Path
Rotary

10. Leg Curl Joint Action Prime Mover Muscles Movement Path Knee Flexion
Hamstrings
Movement Path
Rotary

11. Leg Press Joint Action Prime Mover Muscles Movement Path
Hip and Knee Extension
Prime Mover Muscles
Hamstrings, Gluteals, and Quadriceps
Movement Path
Linear

12. Hip Adductor or Hip Abductor
Joint Action
Hip Adduction or Hip Abduction
Prime Mover Muscles
Hip Adductors or Hip Abductors
Movement Path
Rotary

13. Pec Deck Joint Action Prime Mover Muscles Movement Path
Shoulder Diagonal Flexion
Prime Mover Muscles
Pectoralis major and anterior deltoid
Movement Path
Rotary

14. Bench Press Joint Action Prime Mover Muscles Movement Path
Shoulder horizontal flexion and elbow extension
Prime Mover Muscles
Pectoralis major, anterior deltoid, and triceps
Movement Path
Linear

15. Incline Press Joint Action Prime Mover Muscles Movement Path
Shoulder horizontal flexion and elbow extension
Prime Mover Muscles
Pectoralis major, anterior deltoid, and triceps
Movement Path
Linear

16. Vertical Chest Press Joint Action Prime Mover Muscles Movement Path
Shoulder horizontal flexion and elbow extension
Prime Mover Muscles
Pectoralis major, anterior deltoid, and triceps
Movement Path
Linear

17. Weight Assisted Bar Dip
Joint Action
Shoulder Flexion and elbow extension
Prime Mover Muscles
Pectoralis major, anterior deltoid, and triceps
Movement Path
Linear

18. Pullover Joint Action Prime Mover Muscles Movement Path
Shoulder Extension
Prime Mover Muscles
Latissimus dorsi and teres major
Movement Path
Rotary

19. Compound Row/Mid Row Joint Action Prime Mover Muscles Movement Path
Shoulder extension and elbow flexion
Prime Mover Muscles
Latissimus dorsi, teres major, posterior deltoid, rhomboids, trapezius and biceps
Movement Path
Linear

20. Pulldown Joint Action Prime Mover Muscles Movement Path
Shoulder extension and elbow flexion
Prime Mover Muscles
Latissimus dorsi, teres major, and biceps
Movement Path
Linear

21. Weight Assisted Chin-Up
Joint Action
Shoulder extension and elbow flexion
Prime Mover Muscles
Latissimus dorsi, teres major, and biceps
Movement Path
Linear

22. Lateral Raise Joint Action Prime Mover Muscles Movement Path
Shoulder Abduction
Prime Mover Muscles
Deltoids
Movement Path
Rotary

23. Overhead Press Joint Action Prime Mover Muscles Movement Path
Shoulder Abduction and elbow extension
Prime Mover Muscles
Deltoids and triceps
Movement Path
Linear

24. Preacher Curl Joint Action Prime Mover Muscles Movement Path
Elbow Flexion
Prime Mover Muscles
Biceps
Movement Path
Rotary

25. Triceps Extension Joint Action Prime Mover Muscles Movement Path
Elbow Extension
Prime Mover Muscles
Triceps
Movement Path
Rotary

26. Abdominal Crunch Joint Action Prime Mover Muscles Movement Path
Trunk Flexion
Prime Mover Muscles
Rectus abdominis and hip flexors
Movement Path
Rotary

27. Low Back Extension Joint Action Prime Mover Muscles Movement Path
Trunk Extension
Prime Mover Muscles
Erector Spinae
Movement Path
Rotary

28. 4 Way Neck Joint Action Prime Mover Muscles Movement Path
Neck flexion, neck extension, and neck lateral flexion
Prime Mover Muscles
Sternocleidomastoid, upper trapezius, and levator scapulae
Movement Path
Rotary

29. Exercise Performance Spotting Free Weight Exercises
Spotting is very important to a lifters safety
Proper spotting will keep the lifter injury free and assist in the improvement of their current strength levels.

30. Exercise Performance Free Weight Spotting
Name of Exercise: Bench Press
Muscles Involved: Chest, Triceps, Shoulders
Safety: Collars and Spotter
Spotting Techniques: Alternated Hand Grip

31. Exercise Performance Free Weight Spotting
Name of Exercise: Incline Bench Press
Muscles Involved: Chest, Triceps, Shoulders
Safety: Collars and Spotter
Spotting Techniques: Alternated Hand Grip

32. Exercise Performance Free Weight Spotting
Name of Exercise: Back Squat
Muscles Involved: Glutes, Quads, Hamstrings
Safety: Collars and Spotter
Spotting Techniques: Under breast plate for males, Under arm pits for females

33. Exercise Performance Free Weight Spotting
Name of Exercise:Dumbbell Exercises
Muscles Involved:Various Muscle Groups
Safety: Spotter
Spotting Techniques: Open hand around elbows until spot is needed then around upper forearm or wrist

34. Exercise Performance Free Weight Spotting
Name of Exercise: Dips / Pull-Ups
Muscles Involved: Triceps, Rhomboids, Latissimus Dorsi
Safety: Spotter
Spotting Techniques: Have lifter cross their feet behind them and brace yourself with one leg forward . Allow lifter to push off of braced leg with their legs.

35. Exercise Performance Summary
Remember that you must understand exactly how a machine works before you can instruct anyone on the proper execution of the machine.
If you do not know proper technique then you could give misinformation that could cause someone to get injured from improper technique.

36. Exercise Performance Summary
Other than technique spotting is one of the most important aspects of lifting.
Proper spotting technique is very important when assisting someone lifting a large amount of weight
Never feel bad about refusing to spot someone if you can not physically handle the weight on the lifters bar or DB.

37. Questions?